Chicken Tikka Masala
Each serving of Chicken Tikka Masala contains 30g protein and 193 calories — a lean Indian preparation that hits protein targets without excess fat. Quick-preps 6 servings on the stovetop, giving you international flavor variety without derailing your macros. Sustains muscle during cutting phases while adding rotation to your weekly meal prep rotation.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 1/2 teaspoons kosher salt (divided)
- •Unsalted Butter(15g)
- •Yellow Onion
- •Garlic(15g)
- •Ginger, Fresh Root(15g)
- •Garam Masala, Ground(15g)
- •Chili powder(5g)
- •Cumin, Ground(5g)
- •Turmeric, Ground(5g)
- •Cayenne Pepper, Ground(1g)
- •Tomato Sauce
- •Coconut Milk, Light, Canned
- •Peas, Sweet, Frozen(180g)
- •Greek Yogurt (Nonfat)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Rice, Brown, Long-Grain
- •Cilantro, Fresh
Instructions
- 1Season the chicken with 1 teaspoon kosher salt and set aside.
- 2In a Dutch oven or similar large, sturdy pot, melt the butter over medium heat. Once melted, add the onion. Cook until beginning to soften, about 4 minutes. Stir in the garlic, ginger, garam masala, chili powder, cumin, turmeric, and cayenne. Cook, stirring often, until the onion is completely soft and the spices are very fragrant, about 3 minutes more.
- 3Add the chicken pieces, stir to coat with the spices and onion, and cook, stirring often, just until the outsides start to brown, about 4 minutes.
- 4Add the tomato sauce, coconut milk, and remaining 1/2 teaspoon salt. Stir to combine.
- 5Bring the pot to a simmer, then reduce the heat to medium low. Let simmer gently until the sauce thickens slightly and the chicken is tender and cooked through, about 20 minutes.
- 6Stir in the peas.
- 7Let cool for 3 to 4 minutes, and then stir in the Greek yogurt (do not stir in the Greek yogurt right away or it may curdle). Enjoy warm with rice or naan and a sprinkle of fresh cilantro.
Nutrition — Per Serving
193
calories
30g
protein
6g
fat
- Carbohydrates
- 9g
- Saturated fat
- 0.8g
- Sodium
- 119 mg
- Dietary fiber
- 2.6g
6 servings per batch · ~176g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does this Chicken Tikka Masala have per serving?
Each serving provides 30g of protein and only 193 calories with 6g fat and 9g carbs. This is a lean, lower-calorie version—likely chicken breast-based—making it ideal for hitting protein targets while controlling total daily intake.
How long does this Chicken Tikka Masala take to prep?
Quick prep time with 6 servings per batch means this recipe is highly efficient for meal prep across multiple days. Stovetop cooking keeps the process straightforward for weeknight or weekend batch sessions.
Is this Chicken Tikka Masala good for fat loss?
At 193 calories and 30g protein per serving, this is a fat-loss friendly option that leaves room for carbs and fats elsewhere in your daily macros. The minimal fat content (6g) and carbs (9g) make it one of the leanest curry preparations available.
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